MONDAY 8.19.19


MONDAY 8.19.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row

Foam Roll

Hip Halo

1: Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats
*Barbell: 78% of 3-Rep Max Back Squat


Building 3% higher than last week on the Stamina Squats

As a reminder, the weight is the same for Front Squat and the Back Squat

On the first minute, complete 2 Front Squats

Rest until the top of the minute and then perform 4 Back Squats

Repeat for a total of 6 rounds

1: “Snatch Grip Sotts Press” (5 min to build to a moderate 3)

2: Snatch Drop (5 min to build to a moderate 3)

3: Metcon (Weight)

Squat Snatch Stamina

On the Minute x 5:

5 Touch and Go Squat Snatches

This is a repeat from July 26, 2019 and the 3rd iteration of this complex

Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute

If you have done this piece before, aim to beat your last score

If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch

It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps

MC: “Dirty Water” (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

One round for time on this simple, fast-paced workout

Choose distances and variations that allow you to complete the work in under 10 minutes

The rough time-line for each movement:

Double Unders: 2 Minutes Max

Run: 4 Minutes Max

Row: 4 Minutes Max